Summer has arrived and it seems we finally have some consistent warm weather. I love the heat, in fact, I have a circulation problem which can make cold weather very uncomfortable for me. While I do love warm days, hot days tend to make me retain quite a bit of water which is very common for most people throughout the summer. Here a few things that I find helps me to combat water retention on those hot, sweaty days.
1. Get Off The Scale
Using a scale on a day to day basis will eventually drive you crazy and can potentially cause a negative influence on the way you eat. The human body cannot function without water. It retains water to dilute the sodium that was consumed in a salty meal the night before. It retains water to move hormones in a woman’s body every month, and it retains water on hot days to control the body’s internal temperature. Water is significantly heavier than fat and often a quick change on the scales is simply the result of the body trying to maintain homeostasis.
2. No Lonely Carbohydrates
Every 1 gram of carbohydrates requires 3-4 grams of water to process and store it. When you consume more carbohydrates than necessary to meet energy requirements, the excess glucose (blood sugar) has to be transported and stored somewhere. When we eat a meal rich in carbohydrates, insulin levels rise and it puts the brakes on burning fat for fuel and encourages fat storage. To help minimize the rise of insulin and slow down the absorption of carbohydrates it’s important to always pair your carbs with a fat or protein. For example chips and dip, or dried fruit and nuts.
3. Limit Foods You’re Sensitive To
Unlike a food allergy which produces an immediate reaction, a food sensitivity, can have a delayed affect and can trigger an inflammatory response. For example, the nightshades (eggplant and tomatoes particularly) tend to bloat me. There is no rhyme or reason for it I just know that if I eat them I’m likely to feel bloated after. Some people have that reaction to gluten or dairy. Listen to your body.
4. Drink More Water
One of the best ways to combat water retention is with water. The more you pee, the more you flush. I also like to enjoy cold herbal teas and kombucha is my personal favourite (good for gut health).
5. Improve Your Circulation
Exercise is great for that, but I also love dry skin brushing. I swore by this while pregnant and I can’t believe the difference it made with swelling. Dry brushing is helpful for lymph flow and drainage. I would give my whole body a brush (you can find a dry brush at the drug store or online) before showering nightly. Give it a try!
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